IDGOMB - Monday 4/20
Went to the Y - Ronda is my witness!! (snicker)
Did 20 minutes on the eliptical and 15 minutes on the treadmill... THEN.. I started with the strength/weights.. did some abs, legs, butt, arms... pretty much a full round today..
I NEEDED it today after day one of TCAP testing!! 1 down.. 3 to go...
HUGS
Next....
Did 20 minutes on the eliptical and 15 minutes on the treadmill... THEN.. I started with the strength/weights.. did some abs, legs, butt, arms... pretty much a full round today..
I NEEDED it today after day one of TCAP testing!! 1 down.. 3 to go...
HUGS
Next....
Hey'ya Bob!!!! So great to see you!!! I'm still learning which are triceps and biceps and actually right now I couldn't tell you which one is the batwings (back of arm) but I'd love to know what you are doing for your arms... it is the place I'm seeing the least amount of effects from working out???
HUGS
HUGS
Amy, the triceps is the 3-headed muscle at the back of the arm. The biceps is the 2-headed muscle at the front. I would suggest you try the following for tightening and toning your arms:
Triceps: Cable Pressdowns - 12 reps combined with an immediate set of Cable Kickbacks for 12 reps (no rest between pressdowns and kickbacks). Rest for 1 minute, then perform another set of these; then, rest for 1 minute, then perform another set of these.
Biceps: Standing barbell curls - 12 reps combined with an immediate set of Standing dumbbell curls for 12 reps (no rest between barbell curls and dumbbell curls) Rest for 1 minute, then perform another set of these; then, rest for 1 minute, then perform another set of these.
You want to use a weight heavy enough that you can perform the exercise for 12 reps, but can really feel the last 3 reps of each set.
Work up to 5 sets of each of these exercises. When you can perform all 5 sets with no problem, up the weight just a little and start back with 3 sets of each. Hope this helps ya!
Triceps: Cable Pressdowns - 12 reps combined with an immediate set of Cable Kickbacks for 12 reps (no rest between pressdowns and kickbacks). Rest for 1 minute, then perform another set of these; then, rest for 1 minute, then perform another set of these.
Biceps: Standing barbell curls - 12 reps combined with an immediate set of Standing dumbbell curls for 12 reps (no rest between barbell curls and dumbbell curls) Rest for 1 minute, then perform another set of these; then, rest for 1 minute, then perform another set of these.
You want to use a weight heavy enough that you can perform the exercise for 12 reps, but can really feel the last 3 reps of each set.
Work up to 5 sets of each of these exercises. When you can perform all 5 sets with no problem, up the weight just a little and start back with 3 sets of each. Hope this helps ya!
BamaBob54 
ROLL TIDE!!!
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